Healthy Footnotes

How to Better Your Posture

We all know that proper posture is one of those universal “shoulds,” and for good reason. Standing up straight is one of the simplest ways to look more confident, get respect from peers, and to appear fit and healthy. Beneficial virtues, and all. There is an insightful TedTalk by Amy Cuddy that discusses this very concept in depth. But don’t take our word for it. The next time you are out and about, observe for yourself how someone that’s slouching with rounded shoulders and upper back comes across to you versus the person that is standing with upright posture. How does better posture affect the way they move about the world? How do you improve your posture?

In order to know how to improve posture problems, you must understand the various causes of bad posture. In this guide, we’ve outlined what bad habits affect posture and provided tips on how to improve your upright posture by creating new static posture habits.

Understand Your Genetics

Some poor posture can be caused by genetics. Take a look at the static posture of your parents and grandparents; without intervention, you’ll most likely adopt the same with time. Think of it as a cautionary tale. The earlier we’re aware, the sooner we can take preventative measures and leave the cane at home.

 

Evaluate Your Daily Habits

However, you can’t blame mom for everything. Poor posture can also be significantly impacted by your daily habits. For example, do you look down at your phone all day? This seemingly small action will without question develop forward-rolling shoulders and a rounded, hump-like upper back. It’ll feel strange at first, but simply by lifting your phone up to meet your eyes, instead of tilting your head down will go a long way to prevent the wrong kind of curves.

 

Alter Bad Habits and Reinforce New Ones

In order to correct posture, you’ll need to alter bad habits, for sure. You’ll also need exercises to strengthen the muscles that are not doing their job and stretch those that are over-working. For example, with a rounded back (hump), you will need to strengthen the neck extensors, back extensors, rhomboids and posterior shoulders that keep your spine straight, and stretch the chest, anterior (front) shoulder and the neck flexors.

There is work involved in adjusting your posture, but once your body has learned to hold itself correctly, it becomes effortless to maintain. Our skeletal system is a masterpiece of balance and function. When it is aligned properly, one segment rests on top of the next, allowing your body to not have to work so hard to function. You may also find that you sleep better. After all, your body won’t be battling low grade chronic pain, nor will your nervous system have to work all night trying to figure out the puzzle of your pieces. More confidence, respect, and better sleep? Not a bad return on investment.

Let’s look at some common bad habits that lead to poor posture, the new habit to help retrain your brain for better posture, and the stretch and correlating posture exercise to get you standing taller and feeling better.

Bad Habit #1: Holding phone below chest height= Rounded upper back and neck

Bad Habit #2: Using a low computer monitor = Forward head syndrome

Bad Habit #3: Slumping while seated: driving, eating, watching TV, working.

By creating new habits and utilizing these ways to correct posture, you can support proper alignment in your spine. However, if you stick to poor habits you are likely to remain with bad posture which can lead to a number of health concerns, chronic pain, and posture problems.

The Effects of Poor Posture

Aside from aesthetics, poor posture also has many side effects to your health and wellbeing. Chronic headaches, neck pain, lower back pain, knee pain, herniated discs, carpal tunnel, bursitis, frozen shoulder, nerve impingement, joint injury, TMJ, digestion issues, potbelly are just a few of the potential consequences.

 

Support Healthy Posture with Supportive Footwear

Aside from improving posture through new habits and corrective stretches/exercises, you can do so through arch support shoes. Having shoes that support the natural curve of your feet will help support the proper alignment of your spine. This is key for improved posture.

At Vionic, we believe in maintaining good posture and healthy feet through our supportive footwear. Each pair of our shoes was made to support the arches of your feet, which in turn, helps you evade posture problems. Through three-zone comfort technology, you’ll have the stability, arch support, and supportive cushioning your feet need to help you maintain good posture.

Browse our collection of the best walking shoes for men and women today. Once you find a pair in a style you love, you’ll be on your way to improved posture.

 

 


Juliet Kaska is one of the country’s leading celebrity trainers and health + wellness experts. Juliet is trained and certified in multiple disciplines, making her workout programs both diverse and innovative. She is certified as a Second Generation Master Pilates Teacher and has received dual certification as a personal trainer from the American Council on Exercise and the National Academy of Sports Medicine. In addition, yoga guru Dharma Mittra trained her as a yoga teacher.

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